Ultramarathon Training Plan Database

Welcome to our complete, all-access database of free ultramarathon training plans.

All our readers have completely free access to all of our ultramarathon plans, in a variety of formats.

5k plans :: 10k plans :: half marathon plans :: marathon plans :: ultra plans


quick links for direct access to the plans:

50k Training Plans

50 Mile Training Plans

100k Training Plans

100 Mile Training Plans


Ultramarathon Training Plans: Frequently Asked Questions

1. How Does All This Work?

We’ve decided that the best thing we can do for our readers is simply share all our training plans, for free, forever.

Below you can find all our ultramarathon training plan in a variety of formats:

  • PDF in both miles and kilometers, ready to print and start marking off,
  • Google Sheets, which allows you to make your own version in Google Sheets or Microsoft Excel and customize the plan as you see fit,
  • Printable, an eye-catching and motivating 1-pager
  • TrainingPeaks plan, which you can sync to your training device (Garmin, etc.) Note that these are premium plans which you do have to pay a for – but we do our best to keep our prices fair.

2. Do I Need To Pay For Anything?

No, all the plans are free. Only if you want to get the TrainingPeaks version do you need to pay for that, but it’s entirely optional.

3. Do I Need To Sign Up For Something?

All we ask before we share the plans with you is that you share your email address; this stops our plans from just being spread unfettered across the internet, and allows us to send you more relevant training information to your inbox.

If you don’t want to receive any emails, just unsubscribe at any time.

4. What Is Grow?

It’s the system we use to manage access to these plans.

5. Which Plan Is Right For Me?

Our ultrarunning plans are defined by distance, and then sorted into three categories:

#1. Just Finish:

Our Just Finish training plans are for runners who simply want to complete their event.  If you don’t want to spend all your free time training, and have no specific finishing time in mind, this is the plan for you.

Our Just Finish training plans usually have more rest days and very little speed work (if any); they’re designed to condition your body to complete the distance, but not to win any medals. The Just Finish training plans are ideal for completing your first event, or for runners with busy lives!

#2. Improver:

Our Improver training plans are for established runners who wish to challenge themselves, and perhaps set a new PR.  If you’ve already run a distance event such as a marathon and want to improve your performance, check our these training plans.

Our Improver training plans balance training and miles with rest days and occasional speed work. If you’ve got some distance running experience and wish to push yourself, this is the training plan for you.

#3. Compete:

Our compete training plans are designed for experienced runners who are looking to perform -whether it’s competing against yourself or other advanced runners. 

Our Compete plans feature the most intense training regimes – there’s a lot of miles in there, different challenging workouts (speed-work), and typically only one rest day per week. 

You should only attempt the Compete plan if you’re starting from a solid running base, and can make the time commitment required to follow through.

6. Why Don’t The Weekly Mileage Totals Seem To Add Up Correctly?

Some of the plans have interval training sessions, which should include 1.5 miles of warm-up and 1.5 miles of cool-down running.

This is explained in the notes attached to the plan, but not explicitly noted on the plan – so some people don’t count these when adding up the weekly mileage.

7. Who Designed These Ultramarathon Training Plans?

Hi!

I’m Thomas, a UESCA-certified running coach and ultra-runner. 

I’ve worked with hundred of runners, and developed these training plans through ongoing research, my work with other ultramarathon runners, and personal experience.

I am always reviewing the best ultramarathon training practices and update the plans as required!

How To Use The Google Sheets + Download MS Excel Plans

The links below will take you to ‘read only’ versions of the Google Sheet training plans.

If you want to make edits, you can either:

i) Make A Copy (File > Make A Copy), this way you’ve got your own version of the Google Sheet to edit as you please.

ii) Download A Copy (File > Download > MS Excel), this saves the plan as a more traditional .xls file on your device which you can then customise.


50k Training Plans

Ultramarathon Training Plan Database 1

50k Ultramarathon Training Plan: Just Finish

This 26-week plan is designed for those who are looking to finish their 50k ultra comfortably.

Ultramarathon Training Plan Database 2

50k Ultramarathon Training Plan: Improver

This 26-week plan is designed for those who are looking to get faster, set a new PR, or push themselves in their 50k ultra.

Ultramarathon Training Plan Database 3

50k Ultramarathon Training Plan: Compete

This 26-week plan is designed for those who are looking to compete or set an ambitious PR in their 50k ultra.

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50 Mile Training Plans

Ultramarathon Training Plan Database 4

50-Mile Ultramarathon Training Plan: Just Finish

This 26-week plan is designed for those who are looking to finish their 50-mile ultra comfortably.

Ultramarathon Training Plan Database 5

50-Mile Ultramarathon Training Plan: Improver

This 26-week plan is designed for those who are looking to get faster, set a new PR, or push themselves in their 50 mile ultra.

Ultramarathon Training Plan Database 6

50-Mile Ultramarathon Training Plan: Compete

This 26-week plan is designed for those who are looking to compete or set an ambitious PR in their 50 mile ultra.

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100k Training Plans

Ultramarathon Training Plan Database 7

100k Ultramarathon Training Plan: Just Finish

This 26-week plan is designed for those who are looking to finish their 100k ultra comfortably.

Ultramarathon Training Plan Database 8

100k Ultramarathon Training Plan: Improver

This 26-week plan is designed for those who are looking to get faster, set a new PR, or push themselves in their 100k ultra.

Ultramarathon Training Plan Database 9

100k Ultramarathon Training Plan: Compete

This 26-week plan is designed for those who are looking to compete or set an ambitious PR in their 100k ultra.

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100 Mile Training Plans

Ultramarathon Training Plan Database 10

100 Mile Ultramarathon Training Plan: Just Finish

This 26-week plan is designed for those who are looking to finish their 100 mile ultra comfortably.

Ultramarathon Training Plan Database 11

100 Mile Ultramarathon Training Plan: Improver

This 26-week plan is designed for those who are looking to get faster, set a new PR, or push themselves in their 100 mile ultra.

Ultramarathon Training Plan Database 12

100 Mile Ultramarathon Training Plan: Compete

This 26-week plan is designed for those who are looking to compete or set an ambitious PR in their 100 Mile ultra.

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